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Training Log Archive: Stijn

In the 7 days ending Mar 26, 2017:

activity # timemileskm+m
  Hiking1 6:01:46 9.32(1.5/h) 15.0(2.5/h) 1051
  Road Running3 4:45:45 37.66(7:35) 60.6(4:43) 759
  Strength1 5:00
  Total5 10:52:31 46.98 75.6 1810

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Sunday Mar 26, 2017 #

7 AM

Road Running 2:38:42 intensity: (1:17 @1) + (20:32 @2) + (1:24:05 @3) + (52:48 @4) 32.8 km (4:50 / km) +454m 4:32 / km
ahr:169 max:188 shoes: Asics Gel Nimbus 19

Brisk long run (with Neal for first half) with some sustained hills to keep us honest. Should probably have run it a bit easier, but felt strong all the way through, maybe a bit sore towards the end but energy was good.

TE 4.9 http://www.movescount.com/moves/move148536907

Friday Mar 24, 2017 #

7 AM

Road Running 1:24:17 intensity: (1:24 @1) + (14:06 @2) + (43:41 @3) + (25:06 @4) 18.3 km (4:36 / km) +228m 4:20 / km
ahr:167 max:186 shoes: Asics Gel Nimbus 19

Tried to keep the effort comfortable, but probably pushed a bit too hard given the intervals yesterday. Happy with the ease I can run this pace at now though!

TE 4.5 http://www.movescount.com/moves/move148235780

Road Running warm up/down 5:49 [3] 1.1 km (5:17 / km) +3m 5:13 / km
ahr:160 max:169 shoes: Asics Gel Nimbus 19

Thursday Mar 23, 2017 #

6 AM

Road Running intervals 36:57 intensity: (1:24 @1) + (8:57 @2) + (11:30 @3) + (14:39 @4) + (27 @5) 8.4 km (4:24 / km) +74m 4:13 / km
ahr:167 max:193 shoes: Asics Gel Nimbus 19

Included 4 x intervals:

940m flat @ 3:27/km 176HR
730m gradual up @ 3:42/km 184HR
760m down @ 3:16/km 185HR
750m gradual down @ 3:33/km 181HR

TE 4 http://www.movescount.com/moves/move148093772
8 PM

Strength 5:00 [3]

Monday Mar 20, 2017 #

6 AM

Hiking 6:01:46 [1] 15.0 km (2.5 kph) +1051m
shoes: Asics Gel Fuji Sensor 3 #2

Out and back hike to Summit Sneeuberg, the highest peak in the Cederberg at 2027m. Great to finally go past the Maltese Cross as well. Some fun scrambling, chimneys and tunnels to access the summit! With Fran, Charne, Jo, Inneke, Sarah & Roland on a mercifully cool day.

Charne mildly sprained her ankle on the way up, so the pace was a bit slower after that. But she soldiered on :)

http://www.movescount.com/moves/move147965558

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